Presbyterian | Your Story | Centennial Care | Winter 2021

www.phs.org/centennialcare 5 Fall Apple Slaw This crisp, cool slaw comes together in just 15 minutes. Add some raisins or toasted nuts for extra flavor and texture! Makes 6 servings. Ingredients 1 small head of cabbage, thinly sliced 2 apples, cored and thinly sliced 2 small carrots, grated 1 ⁄ 4 cup lemon juice 1 ⁄ 4 cup olive oil 1 tablespoon honey or maple syrup Directions 1. Make the slaw: Combine cabbage, apples, and carrots in a large bowl. 2. Make the dressing: In a small bowl, mix lemon juice, olive oil, and honey. Season with salt and pepper to taste (use the amount you want to get the flavor you like). 3. Toss (mix) the slaw with the dressing and enjoy. Simple strategies for skipping holiday weight gain It’s easy to put on extra pounds during the holidays. Stress, social meetups, lack of sleep, and other factors can add to an unhealthy lifestyle during the holiday season. During the winter holidays, some people face added stress from the holiday rush that includes work, seeing family, and other events. This can take more time out of your day for healthy habits like exercise and rest. Holidays can often involve more unhealthy foods and drinks, such as cookies and large meals. While it is hard to hold back, you can take steps to limit how much you eat. Below are seven simple ways to enjoy the holidays while watching your weight: • Put your food on a smaller plate, such as a salad or dessert plate. You will enjoy smaller portions without missing out. • Bring a healthy side dish to holiday events. You will be surprised how many other people want to eat this way too. • Track your food and drink intake. Use a journal or app to log your food and drinks and see how much, and what, you are consuming, and limit sugary beverages. • Splurge wisely. Enjoy your favorite holiday treats, but skip treats that are always around, such as grocery store cookies. • Move away from the food at parties after you eat. You will be less tempted if you don’t see it. • Do more physical activity than usual. Even an extra walk for 15 minutes a day helps. Being active also helps reduce stress. • Get together without food. If you usually meet a friend for a meal at holiday time, try something new. Go for a walk or a yoga class, do a holiday craft project, or volunteer for a cause that is important to both of you. Mindful eating: An easy way to enjoy food and manage weight Do you want to get healthy, lose weight, and feel your best? The Path for Wellness Diabetes Prevention Program can help! One focus of this program is mindful eating. Mindful eating is about paying attention to what you are eating. Here are some ways to try mindful eating: ● Make eating the focus. Do not watch TV, read, or use your phone while eating a meal or snack. ● Notice the colors, texture, smell, taste, and sound of your food. ● Take small bites, and put your fork down between bites. ● Eat slowly, and chew your food well. The “Fall Apple Slaw” recipe below can help you try mindful eating. The recipe combines different textures, colors, and flavors. The Path for Wellness Diabetes Prevention Program Want to learn more about mindful eating? Ready to improve your health? You may be eligible for the Path for Wellness Diabetes Prevention Program. The program is offered at no additional cost to eligible members with prediabetes or certain risk factors for Type 2 diabetes. It is designed to help members lose or manage weight, get more active, and reduce risk of Type 2 diabetes. It’s easy and fun to participate — the program is all by phone or online. The classes are also available in Spanish. Find out if the Path for Wellness Diabetes Prevention Program is right for you: • Visit phppreventionprogram.goodmeasures.com • Call 1-855-249-8587